Adaptogens have gained steady traction in wellness circles over the past decade. Found in herbal teas, tinctures, supplements, and functional drinks, these natural substances are often marketed as ways to help the body adapt to stress. Ashwagandha, Rhodiola, and holy basil have become household names for people looking to support their energy, sleep, or nervous system. But with growing popularity comes the question: Do they actually work?
What Are Adaptogens?
Adaptogens are compounds found in certain plants and mushrooms that are believed to help regulate the body’s stress response. They are thought to support balance in the hypothalamic-pituitary-adrenal (HPA) axis, which manages how we respond to stress over time. Unlike stimulants or sedatives, which create more dramatic shifts, adaptogens are often described as modulators. They work with the body’s existing processes to help bring systems back to a steadier state.
Some of the most common adaptogens include:
Ashwagandha (Withania somnifera)
Rhodiola rosea
Holy basil (Tulsi)
Panax ginseng
These herbs have long histories of use in traditional medicine, where they were used not just for stress, but also to support immune function, stamina, mood, and recovery from illness.
What the Research Shows
Scientific research on adaptogens is still emerging, but a few standouts have been studied more rigorously than others.
Ashwagandha is one of the most widely researched adaptogens. A 2024 randomized controlled trial involving 58 participants found that those who took ashwagandha extract experienced measurable reductions in serum cortisol, the body’s primary stress hormone. Participants reported feeling calmer and more emotionally balanced after consistent use over 50 to 60 days (Velan et al., 2024).
Rhodiola rosea has shown promising results for reducing fatigue linked to chronic stress. In a 2024 meta-review of both animal and human studies, rhodiola demonstrated consistent benefits for improving stamina and cognitive performance during times of mental and physical strain (Machín, 2024).
These results point to gradual improvements when used over time as part of a broader wellness approach.
How They Work
The proposed mechanism behind adaptogens centers on their interaction with the HPA axis and cellular signaling pathways. Rather than masking symptoms of stress, adaptogens appear to help regulate how the body perceives and responds to stressors in the first place. By supporting balance in hormones like cortisol and neurotransmitters like dopamine and serotonin, they help smooth out the physiological impact of daily stress.
This process is not instantaneous. Like many herbal therapies, adaptogens tend to work best when taken consistently over weeks or months. The effects are often subtle, less of a high and more of a steadying influence.
Things to Consider Before Trying Adaptogens
Of course the appeal of plant-based stress relief is strong, but it’s still essential to approach adaptogens with both curiosity and care. Research in this field is ongoing, and many studies have small sample sizes. More long-term data is needed to confirm safety and efficacy across different populations.
Some people may experience side effects or interactions, particularly those taking medications for blood pressure, thyroid function, or mood regulation. Adaptogens are not recommended for use during pregnancy or while breastfeeding unless under the guidance of a qualified practitioner.
It’s also worth noting that herbal quality can vary widely. Look for brands that offer sourcing transparency and use third-party testing to verify purity and potency.
A Supportive Tool, Not a Silver Bullet
Adaptogens are most helpful when used as part of a larger pattern of care. They do not replace the fundamentals of health: sleep, movement, nourishment, community, and meaningful rest. But they can offer gentle support to the systems that help us recover from stress and navigate daily challenges.
They invite a slower, more relational approach to wellness that considers the body’s signals, supports regulation, and leaves space for fluctuation. This is especially meaningful in a culture that often seeks quick fixes.
A Promising, Yet Evolving Space
There is growing interest in how plant medicines can support the nervous system. Adaptogens fit into a broader shift toward more holistic strategies for managing stress. They don’t promise immediate transformation. Instead, they offer a steady kind of care that grows over time.
For those exploring low-impact, plant-based tools to support well-being, adaptogens may be worth considering. Their use reflects a broader philosophy of living with greater intention, choosing products that align with one’s values, and cultivating habits that restore rather than deplete.
As interest in herbal wellness continues to grow, so does the responsibility to source ethically, educate with integrity, and hold space for evidence and tradition. In this way, adaptogens are a reminder that healing is not always fast or flashy. Sometimes, it looks like a small daily habit that helps us hold steady in a complicated world.
